Superfoods Tuscan Bean Soup

Indulge in a nourishing bowl of Superfoods Tuscan Bean Soup, a comforting and wholesome recipe brimming with nutrient-packed ingredients. This hearty soup combines tender cannellini beans, vibrant kale, and protein-rich quinoa in a savory vegetable broth, enhanced with aromatic herbs like thyme and oregano. Diced tomatoes add a subtle tang, while a medley of sautéed onion, celery, and carrots creates a rich base. With a quick prep time of just 15 minutes, this one-pot wonder is perfect for busy weeknights, offering six generous servings of flavor and wellness. Garnish with freshly grated parmesan and chopped parsley for a gourmet touch, and pair with crusty bread for a cozy, satisfying meal. Whether you're embracing clean eating, meal prepping, or simply looking for a delicious way to incorporate superfoods into your diet, this Tuscan-inspired soup is sure to become a staple!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrot, diced
• 2 medium celery stalk, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 14.5 ounces diced tomatoes (canned, no-salt-added)
• 15 ounces cannellini beans (canned, drained and rinsed)
• 4 cups kale, stems removed and chopped
• 0.5 cup quinoa, rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)
• 0 to taste parmesan cheese (optional, for garnish)
• 0 to taste fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Pour in the vegetable broth and add the canned diced tomatoes with their juice.

Step 5

Stir in the cannellini beans, thyme, oregano, salt, black pepper, and red pepper flakes if using.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let simmer for 10 minutes.

Step 7

Add the quinoa to the pot and simmer for another 15 minutes until the quinoa is fully cooked and tender.

Step 8

Stir in the chopped kale and simmer for an additional 5 minutes until the kale is wilted.

Step 9

Taste and adjust seasonings as needed.

Step 10

Ladle the soup into bowls and garnish with grated parmesan cheese and chopped parsley, if desired.

Step 11

Serve hot with a slice of crusty bread or crackers for a hearty meal.

Nutrition Facts

Serving size	(2478.8g)

Amount per serving	% Daily Value*
Calories	1429.6

Total Fat 46.1g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 6.9g
Cholesterol 3mg	0%
Sodium 5752.0mg	0%
Total Carbohydrate 205.6g	0%
Dietary Fiber 49.6g	0%
Total Sugars 38.1g
Protein 58.9g	0%

Vitamin D 0IU	0%
Calcium 678.7mg	0%
Iron 18.7mg	0%
Potassium 5321.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.2%

Protein: 16.0%

Carbs: 55.8%